Powerful, Perky Glutes!

As featured in Oxygen Magazine!

When I approach lower body training with my clients I tend to focus on the back of leg (glutes, hams and calves). Most women prefer slimmer thighs and a tight butt :) Typical leg workouts focus on basic squats, the leg press and step ups etc. These exercises tend to put a great deal of emphasis on the quads, leaving the glutes as a secondary or assist muscle. Now this isn't a "bad" thing, but today's focus is entirely on the glutes!

In powerlifting, the posterior chain is everything. Strong hamstrings, glutes and erectors will make or break an athlete. I've taken traditional powerlifting exercises (minus the lunges) and changed the rep range to an optimal muscle building "10".

I've been implementing this workout for quite sometime now, and have had GREAT success with it. Most can barely sit the next day (lol). Try this workout twice a week, with at least 48 hours of rest in between. Hope you enjoy!

Powerful, Perky Glutes!

Warm up: 5min light cardio and 5min lower body stretching. Pay special attention to stretches that will help to open the hips (ex: frogs, deep assisted squats) and loosen the hamstrings.

Workout:

Low Box Squat

Beginner variation, Goblet Squat

1) Low Box Squats (11in box) Sumo Stance - 3x10 Choose a weight that you're comfortable with, squatting at this depth is new for most, and requires flexibility. If you are a beginner try the "Goblet Squat" instead.

Romanian Deadlift

2) Romanian Deadlifts -3x10 Again, choose a weight that allows you focus on your glutes and hamstrings while maintaining proper form.

Barbell Hip Extensions

3) Barbell Hip Extensions -3x10 To increase the range of motion in this exercise, position your upper back on a sturdy flat bench and your feet on a low box.

Glute Ham Raises (GHR's)

4) GHR's -3x10 Position your knees on a soft mat, have a partner hold your ankles, (or use the pads on a lat pull down machine as pictured above), in an upright position fall forward with control (using your hamstrings to slow you down) onto your hands, push away from the floor and return to the starting position.

Walking Lunges

5) Walking Lunges -2x30 paces I suggest using lighter dumbbells and increasing the length of your step, focusing on your glutes. This is your finishing exercise, so feel the burn!

Cool Down: 5min of lower body stretching and down a protein shake!


Additional Credits:
Models: Myself, Lyndsie & Cyndi
Photographer: Mr. iPhone
Hair & Makeup: Sweat and Chalk..?

"With Sugar on Top" ~Cream Puffs

Now you all know I usually say "no" to the sweet stuff, but when Krista Robson, owner of "With Sugar on Top" ( a local Johnstown bakery), said she had a "low calorie/carb/fat cream puff recipe" for me to check out...I just couldn't say no! Well, who could..right?? ;-)  Try it out, and let me know what you think!

Cream Puffs

The recipe yields 24 LARGE cream puffs
For the Puff Pastry1 Cup Milk (1% to stay true to nutrition facts)
1/2 Cup Butter (1 stick)
1/4 Tsp Salt
1 Cup Unbleached Flour
4 Eggs
Filling2 Packages Sugar Free Vanilla Instant Pudding
3 1/2 Cups Cold Milk

Directions:
Filling: Wisk together the pudding mix and milk until thickened. Cover and keep in fridge until ready for use.
 
Puffs: Position 1 oven rack in the top third of oven and 1 rack in the bottom third of oven. Preheat oven to 375. Line two large baking sheets with parchment paper. Bring milk, butter and salt to a boil in a large saucepan over medium-high heat. Stir until the butter melts. Add flour all at once. reduce heat to medium and stir with a wooden spoon until the dough forms a ball and some batter films the bottom of pan. (About 4-5 minutes) Transfer dough to a medium bowl and let cool for 5 minutes. using a mixer, beat in eggs 1 at a time.

Drop dough by generous tablespoons 3 inches apart into prepared baking sheets, making 24 cream puffs. Smooth the tops of the puffs with wet fingertips to prevent a crisp top.

Bake for 15 minutes, reverse the baking sheets and bake for an additional 10 minutes. Using a small sharp knife, cut small slit in side of each cream puff. return to oven, turn off the heat and let dry for 15 minutes.

To fill the puffs, either insert a large frosting tip into the side of the cream puff and fill until full or using a serrated knife, cut cream puffs horizontally in half and spoon filling into the bottom halves, cover with tops.

The nutrition facts for one cream puff are:Calories: 95
Carbs: 10
Protein: 3g
Fat: 4.86g
No sugar added, 2.43g from the milk only

www.withsugarontopjohnstownpa.com 

"From fondant cakes to wedding cakes, we do it all."

Contact Krista at (814) 421 8322 or email withsugarontop@live.com

Hydrogenated oils in hiding!

Hydrogenated fats/ oils (aka: TRANS FATS). No one seems to mind when there are hydrogenated oils in their food, but watch out for those trans fats!! Um, hello…they are the same thing people! These man-made fats are not good for you in any way, shape, or form. They elevate cholesterol levels and can lead to coronary artery disease.
Hydrogenated oils act as a preservative in many processed foods and you don’t need a whole lot of it either! The FDA allows foods with less than 0.5% trans fat to be labeled as “trans fat free”… but what if you eat more than one serving? Oh, say the entire container of “whipped topping”?!? Hmmm, now we have a problem!

To increase awareness about the hidden evils of trans fats, I’ve posted a few foods containing trans fats and a healthy alternative.

1) Whipped Topping: Try “Tru-Whip” a vegan/organic alternative, available at most health food stores.

2) Peanut Butter: This one is easy…try an organic/all natural peanut butter J

3) Non-Dairy Creamer: Substitute with low or non-fat milk (almond, soy, coconut etc) and stevia.

4) White Bread: Didn’t see that one coming did you? Yes, it’s in there and it’s used as a preservative. Try 100% whole grain or sprouted breads. Read the label so you know for sure what you’re buying.

5) Margarine: Try non-hydrogenated butter spreads from brands like “I Can’t Believe it’s Not Butter” and “Promise”.

6) Ice Cream: Lots of popular brands contain trans fats. Read the label! Haagen Daz is trans fat free J -Save it for your “off” day people!

Take care of your body, and it will take care of you!

Feed your Addiction

Feed your Addiction

"FIT(HER) Training Nutrition Guide 2012 Ebook"

"So you finally caved?!? You’ve realized that exercising isn’t enough, it’s time to get serious, it’s time to Feed your Addiction!"

...to continue reading, head to sarahconnorsfit.com and purchase your ebook today!

Green Energy Juice

Feeling a little down in the dumps lately? Push the following ingredients through a juicing machine and drink immediately for a rush of vitamin and mineral energy :)

1 cup Baby Spinach
1/2 Cucumber
2 Celery Stalks
1 Green Apple
1/2 Lemon
1in piece of ginger

Peach Pie Smoothie

~A quick protein smoothie recipe that reminds me of summer :)

Ingredients: 10oz milk (skim, soy or almond), 1 scoop vanilla whey protein, ½ cup frozen peaches, dash of ground cinnamon, 1 packet truvia, 4-5 ice cubes.
Directions: Blend all ingredients in a blender until smooth....ENJOY!

"Sarah, what do you eat?"

A popular topic of conversation during training sessions with my clients is nutrition. What to eat, when to eat and how much to eat. I always go over the basics, whole grains, lean protein, lots of veggies and fruit (notice I listed veggies first). After I’ve presented my case on why nutrition is key to any weight loss program, the question always comes up, ”Sarah, what do you eat??” Well here it is…

I basically eat the same thing Monday through Friday. Weekends are not quite as structured, but I do try to stay within my calorie/ macro nutrient totals.

*7:30am: WAKE UP drink 16oz of water

8am: 5 Egg Whites with 1 cup Spinach, topped with 1 tsp Franks Red Hot (omelet)

8:30am: 1-2 cups of Coffee

10:30am: 2 slices of Whole Wheat Toast topped with 2 tbsp Natural Peanut Butter and ½ Banana (sandwich) and 5oz Light Almond Milk

11am: 2 scoops Optimum Nutrition’s Essential Amino Energy

**11:30am: Train (90mins heavy lifting six days a week. I also do three 30min cardio sessions per week)** drink 16oz of water

1pm: 25g Whey Protein Shake

2pm: ½ cup Oatmeal, 1 packet of Truvia, 1/3 cup blueberries and 8oz water

5pm: 1 Apple and 1 packet of Tuna and 8oz Water

8pm: 1 cup Mixed Veggies and 4oz Grilled Chicken and 1 GNC Lean Body shake

9:30pm: Chicken Salad: 2 cups Spring Mix greens, 1/4 cup Broccoli Slaw, 5 Cherry Tomatoes, 1/4 cup sliced cucumbers, 1 cup baby carrots, 6oz Grilled Chicken topped with 2 tbsp All Natural Light Balsamic Vinaigrette and 16oz of water.

10:30pm: 1 cup Kashi Go Lean Cereal with 6oz Light Almond Milk.

11:30pm BED TIME

**If hungry…1 rice cake with 1 tbsp of natural peanut butter as a snack.

My evening meals are very difficult to squeeze in between training sessions with my clients which is why I had to divide them up into very small portions. A quick mouth full, then it’s back to work!

My calorie budget is around 1900-2100 for the day; 200-225g carbs, 160-175g protein and 40-50 g fat and 70oz min water. I do try to buy Organic as much as possible, I am a firm believer in the harmful side effects of pesticides. I have no intention of loosing weight at this time, this is a muscle gaining diet! I train as hard as I can and I absolutely need these calories for energy in the gym. The exact totals for the diet I listed above are 1852 cals, 203g carbs, 165g protein, 44g fat and 72oz of water. So yes I am slightly under, but that gives me more freedom on the weekends if I choose indulge a little J So there you have it! Remember…this is MY diet! I have tailored it to suit my needs, and it may not work for everyone.

Train hard, eat right and stay FIT! ~peace.